Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. We may recommend that you exercise 10 to 30 minutes a day one to three times a day during your early recovery. We may suggest some of the following exercises. This guide can help you better understand your exercise and activity program.

Intermediate Exercise Program

Single Knee to Chest Stretch - Lie on your back with both knees bent.
Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.

Hamstring Stretch - Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.

Lumbar Stabilization Exercises With Swiss Ball - Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.

Lie on your back with knees bent and calves resting on ball.1. Slowly raise arm over head and lower arm, alternating right and left sides.2. Slowly straighten one knee and relax, alternating right and left sides.3. Slowly straighten one knee and raise opposite arm over head.Alternate
opposite arms and legs.4. Slowly "walk" ball forward and backward with legs.

Sitting on ball with hips and knees bent 90 degrees and feet resting on floor.1. Slowly raise arm over head and lower arm, alternating right and left sides.2. Slowly raise and lower heel, alternating right and left sides.3. Slowly raise one heel and raise opposite arm over head. Alternate opposite arm and heel.4. Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

Advanced Exercise Program

Hip Flexor Stretch - Lie on your back near edge of bed, holding knees to chest. Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.

Piriformis Stretch - Lie on back with both knees bent. Cross one leg on top of the other. Pull opposite knee to chest until a stretch is felt in the buttock/hip area. Hold 20 seconds. Relax. Repeat 5 times each side.

Lumbar Stabilization Exercises With Swiss Ball

Lie on stomach over ball.1. "Walk" hands out in front of ball until ball is under legs. Reverse to starting position.2. "Walk" hands out in front of ball until ball is under legs and slowly raise alternating arms over head.3. "Walk" hands out in front of ball and slowly perform push-ups.

DISCLAIMER: No individuals, including those under our active care, should use the information, resources or tools contained within to self-diagnose or self-treat any health-related condition. Diagnosis and treatment of all health conditions should only be performed by your doctor of chiropractic or other licensed health care professional.